Weight Loss For Men - A Brief Overview
As women prefer to stick with diet programs to lose their extra pounds, men would rather achieve their weight loss mainly through exercise. Even so, men too should be equally mindful about the right diet and nutrition for a healthy lifestyle.
Dieting is a major concern for men with the onset of middle age. The caloric need of men commonly is highest in their 20s and starts to drop by approximately 2 to 4% for every decade as they get older. For instance, the appropriate caloric need of 2500 per day for a typical male of about 5ft 9in and 170lbs reduces to approximately 2350 per day with age.
This is due to the relative change in the muscle mass. A large amount of calories is necessary to supply blood to the muscles as well as other vital internal activities. The muscle mass of men starts to reduce with age and therefore the amount of calories needed equally reduces.
Another reason is the change in the basic metabolism. Basic metabolism is the pace where our body spends the consumed calories for its various functions. The basic rate of metabolism for most men is roughly 70 calories per hour and amounts to about 60% of the daily caloric need. Age and other hormonal changes reduce the basic rate of metabolism.
Also, glands like the adrenalin and thyroid which are responsible for regulation become less productive with age which in turn lowers the metabolic rate. So, taking in the same amount of calories in their middle age as they did in their young age will result in storing of the excess calories in the adipose tissue, meaning you will gain weight or body fat. Once this excess body fat exceeds a certain limit it will lead to health problems, as well as the effect on one's looks.
Apart from the number aspect, one should also be thoughtful about their BMI or Body Mass Index, which can be measured by dividing weight by height squared. A BMI of more than 30 is above the safe limit for everyone and if it is over 40, it is considered as overweight. Similarly, a waist circumference of above 35 inches is above the good area and those with above 40 inches are in general considered as obese.
If you consume more calories than you burn, it results in storing of the excess calories in the form of fat in the adipose tissue which in turn leads to weight gain. An easy way to fight this is to lower the daily intake by about 100 calories for each decade after the age of 29 alternatively you can also burn these extra calories by walking an additional mile a day.
Controlling your intake and increasing your physical exercises are the best methods to stay healthy and fit forever.
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